March 22, 2023

CrossFit – Wed, Mar 22

Warm-up

A. General

3 minutes on machine of your choice

10 Deep squat T spine rotations

10 Rotating scorpions

10 Quad pull steps with reach

https://youtu.be/J3BawrXY9I8

B. Mobility

PNF hamstring stretch

5x/leg

5 seconds contraction, pushing against the band with your foot

5 seconds stretch, pulling your foot back

https://www.youtube.com/watch?v=1RohXn9h21c

Weightlifting
Clean Drills (Checkmark)

1. Rack Delivery Drill

2. Tall Muscle clean

3. High hang Power clean

4. Low hang power clean

5. Slow pull power clean

TC: 15 mins

Score: N/A

Metcon
Metcon (Weight)

EMOM 10minutes

Odd-15/12 Cal Row/Bike/Ski (100-200m run)

Even- 1 Power Clean + 2 Front Squats @ 65%

Right into

EMOM 10minutes

Odd: 15/12 Cal Row/Bike/Ski

Even: 14 DB Hang Clean & Jerk 2×50/35lbs

TC: 20 min

KG: 25/15

Score: Load

Scaling Options

Beginner

EMOM1

Odd- 40 seconds Machine

Even- As written, Light

EMOM 2

Odd- 40 seconds Machine

Even- 10 DB HPC & push press @ 2×25/15lbs

Intermediate

EMOM 1

Odd- 12/10 Cals

Even- 1 Power Clean + 2 Squats @ 65%

EMOM 2

Odd- 12/10 Cals

Even- 12 DB HPC&J @ 2×35/25lbs

Perform

EMOM 20

Odd: 15/12 Cal Echo Bike

Even: 14 DB Hang Clean & Jerk @2×50/35lbs

Extra Accessory
Post Chain (Checkmark)

Banded march

5 minutes @hard bands